# 进食时间与睡眠

晚间大餐会降低睡眠效率；请在睡前 3 小时以上吃完。



## 要点

- 最后一顿大餐距睡前 ≥ 3 小时。

- 增加膳食纤维，减少夜间糖分。

- 去验证，而不是想当然。



## 来源

- The health impact of nighttime eating: old and new perspectives (Kinsey AW, Ormsbee MJ, 2015)

- Relationship between food intake and sleep pattern in healthy individuals (Crispim CA, Zimberg IZ, dos Reis BG, Diniz RM, Tufik S, de Mello MT, 2011)

- Effects of diet on sleep quality (St-Onge MP, Mikic A, Pietrolungo CE, 2016)

- A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits (Gill S, Panda S, 2015)

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这是对已发表研究的科普性总结，不构成医疗建议。筛查得分不是诊断。若得分偏高或身体不适，请咨询医生。

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